Ūrdhva Mukha Śvanāsana
Ūrdhva Mukha means having face upwards. Śvāna means a dog.
- Lie on the floor on the stomach, face downwards.
- Keep the feet about one foot apart. The toes should point straight back.
- Place the palms on the floor beside the waist, the fingers pointing forward.
- While inhaling, raise the head and trunk stretch the arms completely and push the head and trunk as far back as possible, with out resting the knees on the floor.
- Keep the legs straight and tightened at the knees, but do not rest the knees on the floor.
- The weight of the body rests on the palms and toes only.
- The spine, thighs and calves should be fully stretched, and the buttocks contracted tight. Push the chest forward, stretch the neck fully and bend the head back. Stretch all the portions of the body.
- Stay in the pose from about 30 seconds to 1 minute with deep breathing.
- Bend the elbows and relax the body on the floor.
- This pose rejuvenates the spine.
- This pose strengthens the spine.
- This pose increases the elasticity of the lungs.
- It keeps the pelvic region healthy.
- This pose is specially recommended for people suffering from a stiff back.
- This pose is good for people with lumbago, sciatica and slip discs.
- This pose cures backaches.